Warm Up:
5 Minutes of Push Jerk Warm-Up
Skill Work:
1 set
6 alternating DB cleans
5 DB shoulder-to-overheads / arm
6 alternating DB clean and jerks
8 sets
:20 work/:10 rest
Alternating DB clean and jerks
WOD:
7 sets for load:
1 thruster/push press/push jerk/split jerk
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Thruster: Load, DB options
Push Press: Load, DB options
Push Jerk: Load, DB options
Split Jerk: Load, DB options
Alternate Workout:
7 sets for load:
1 DB thruster/DB push press/DB push jerk/DB split jerk on each arm
Start each set with your non-dominant arm.
Cool down:
Accumulate:
30 reach, roll, and lift